The Gorilla Row Exercise is a fun variation that will challenge you a little differently than a normal bent-over row. It targets the muscles in your back, shoulders, and arms more effectively than many other variations of exercises. The Gorilla Row has also been shown to be an effective exercise for strengthening the core and increasing grip strength.
This post provides step-by-step instructions on how to do Gorilla Rows correctly with safety tips to performing them, muscle groups targeted, and common mistakes made when performing them!
How to Perform Gorilla Row Exercise
The Gorilla Row is a variation on the bent-over row that will challenge you in different ways than the traditional version. Gorillas are strong animals that can do many things, including pulling heavy objects with their arms. The Gorilla Row strengthens your back muscles and upper body while improving grip strength.
- You’ll want to start this exercise by standing up straight with your feet shoulder-width apart.
- Hold an Olympic barbell at arm’s length down towards the floor so it rests against your shins or ankles (you may need someone to spot you).
- Bend over at the waist until you’re parallel with the ground, then lift one leg up off of the ground and lean forward onto it for support if needed.
- You should feel a stretch in your hamstrings and back muscles as you do this.
- Now, row the barbell up towards your chest by bending your elbows and squeezing your shoulder blades together.
- Keep your back pressed firmly against the supporting leg throughout the entire exercise.
- Pause at the top of the movement for a second before slowly lowering the barbell back to the starting position.
- Make sure to keep your back pressed against the supporting leg during this entire motion, or you’ll lose some of the benefits of the Gorilla Row.
- Your feet should stay in the same position throughout the entire exercise, and you’ll want to make sure your head stays up, eyes looking forward with a muscular chest.
The Gorilla Row effectively strengthens your back muscles while improving grip strength (which will be crucial for almost any sports or activities requiring upper body strength). It’s a good idea to add this exercise into your routine if you’re looking for a way to improve your performance in any sport that involves the use of your upper body.
Common Mistakes When Performing Gorilla Rows
When performing Gorilla Rows, one common mistake is not keeping their back pressed firmly against the supporting leg. Gorilla Rows require a lot of core strength to maintain the position and proper form, so it’s essential that you do this correctly, or else you’ll lose some of the benefits from performing them.
Another common mistake is not squeezing your shoulder blades tightly together when rowing towards your chest at the top of each rep. This will result in less back and arm strength development and a weaker upper body overall.
Finally, many people lean forward too much on the supporting leg instead of bending down at just the right angle to target their muscles correctly. Make sure you’re not leaning too far forwards or backward while Gorilla Rowing for maximum benefits from this exercise!